Good Postures and Habits When Using Computers

A large portion of the world's workers do most of their work sitting down at a desk, behind a computer. What many of these workers do not realize, however, is that sitting at their desk day after day can cause them to develop poor posture. When the posture is off, physical therapists say that other problems, such as chronic back pain, weight gain, and even health issues, can eventually develop. Fortunately, even those who spend all day in their chairs can take steps to enjoy better posture and to improve their quality of life. This can be done just by making a few small adjustments.

Computer workers are advised to check on the position of their screen; having a screen that they must sit forward or lean back to see is not doing the back or the spine any favors. Ideally, the computer screen should be level with the worker's eyes. Sometimes, this can be achieved not by moving the screen, but by adjusting the chair height or choosing a different, more supportive chair. When sitting, computer workers will want their knees to be lower than the hip joints. They should not lean on their hands or lean forward to type, but should instead rest the wrists on the desk and move them as necessary to the keyboard and/or mouse. Feet should remain flat on the floor at all times and should never be tucked or crossed, as this can cause strain to the back and cut of circulation in the legs. The shoulders and the back should remain relaxed at all times. While it is not necessary or even helpful to force the body to sit up completely straight, some attention should be paid to maintaining good, non sloping posture. The shoulders should remain lifted when using the keyboard or mouse, and all equipment should be within easy reach. Physical therapists also encourage computer users to take regular ten minute breaks, ideally every half hour to an hour, in which they get up and walk around.